I am starting my annual Belgooley Schedules this week. I'll be posting the weekly schedules here, two weeks in advance, so you know what you'll be doing for the next fortnight.

Ideally you will be attending the Eagle track sessions on Tuesdays & Thursdays, but it's not compulsory. You can follow the schedules even if you're not a member of Eagle, but please let me know that you're following them and, particularly, how you get on in the target race. The target race is Belgooly, but you can change that to any other race in the 5k to 5M range, if you want.

The Belgooly Schedules will lead straight into my Ballycotton Schedules, starting in the new year.

27 people followed the schedule for the 2006 event. All 22 who competed in their target race had PBs or SBs(Seasons Bests).

The schedule for the first two weeks should appear here later today.

Target: Sub 24 Min
w/e Sun 16th Nov
Mon - 8M med endurance
Tues – 8M strength advanced fartlek
Wed - 5M short endurance
Thurs – 6M med rhythm 10x400
Fri – 7M med endurance
Sat – 7M strength fast 4M continuous
Sun – 7M med endurance

w/e Sun 23rd Nov
Mon - 8M med endurance
Tues – 6M Fast rhythm 6x400
Wed - 5M med endurance
Thurs – 6M med rhythm 7x800
Fri – 7M med endurance
Sat – 6M Strength Advanced fartlek
Sun – 8M med endurance or 4M Race (Inniscarra) NB Training thro race!

Target: 24 -28 Min
w/e Sun 16th Nov
Mon - Off or Easy Run
Tues – 5m slow rhythm 8x short hills or 8 x 400 @ 4M pace
Wed - 5M short endurance
Thurs – 8M strength modified fartlek – mix 200/300/400 if on track.
Fri – 3M Short endurance
Sat – 5M Med endurance
Sun – 5 to 7M Med endurance

w/e Sun 23rd Nov
Mon - Off or Easy Run
Tues – 3m med rhythm or 2x1m
Wed - 5M short endurance
Thurs – 6M Strength on Rolling Hills or 3 x 1M
Fri – 5M med endurance
Sat – 3M Med Endurance
Sun – 8M med endurance or 4M Race (Inniscarra) NB Training thro race!

Target: 28 Min +
w/e Sun 16th Nov
Mon - Off or Easy Run
Tues – 5m slow rhythm 8x short hills or 8 x 400 @ 5M/10k pace
Wed - 5M short endurance
Thurs – 8M modified fartlek – mix 200/300/400 if on track.
Fri – 3M Short endurance
Sat – 5M Med endurance
Sun – 5 to 7M Med endurance

w/e Sun 23rd Nov
Mon - Off or Easy Run
Tues – 3m med rhythm or 2x1m
Wed - 5M short endurance
Thurs – 6M Strength on Rolling Hills or 4 x 800m
Fri – 5M med endurance
Sat – 3M Med Endurance
Sun – 8M med endurance or 4M Race (Inniscarra) NB Training thro race!

Change around the week to suit your own individual schedule. Whatever changes you make, remember that the most important elements are the two speed sessions and the long run.

Definitions
Jog recovery – a period of extremely slow running, barely above walking pace, in between the efforts in a speed session
Speedwork - Try to run fast and relaxed - don't force yourself. Aim to do all your repeats in the same time. If you do one very slow, don't do the next very fast, just to improve the average.
Easy – a gentle jog at below 60% working heart rate (WHR)
Slow – conversational pace (60-65% WHR)
Steady (Endurance Runs) – a comfortable, but purposeful, pace. About marathon pace (65-75% WHR)
Threshold (THR), or Brisk – around your target half-marathon pace (85% WHR)
Fast – your 5K or 10K pace, depending on the distance (85-95% WHR)
Warm-up - Easyish pace 1 mile MINIMUM, preferably up to 2M - aim is to get body and muscles loose. Include strides dynamic stretches and limbering exercises.
Cool-down - Easyish pace - Easyish pace 1 mile MINIMUM, preferably up to 2M - aim is to get rid of the lactic acid - do NOT do your cool down fast - its not a racedown!

john,
Could you give an example of advanced fartlek.
thanks terry.

Hi Terry,

Fartlek is a system whereby you introduce fast sections into your already fast session of continuous running.

Advanced Fartlek is where you are doing this in a group and those in the group take turns at setting the pace, i.e. people make "breaks", often surprising the others. This is what sets it apart from plain Fartlek - this is harder.

Session:
Warm up section - 1.5 to 2 miles, start slowly, then brisk pace. Go straight, without stopping, into the core section of running at 90-95% race pace. While in this 90/95% race pace section, taking turns at setting the pace, do sections of between 200m and 1000m (I prefer 400m max. generally) at race pace. At the end of each race pace section, return to 90/95% pace. Finally cooldown for up to 2 miles. NB, after this type of session, you will need a good cooldown - don't be tempted to cut it short.

Hope this outlines it sufficiently.
John

perfect,thanks john

This is NEXT week's schedule - See previous post for current week.

W/e 30th Nov.

Beginners:
Mon: 3 to 5 Miles
Tues: Off
Wed: 3 to 5 Miles Endurance
Thurs: 3 to 5 Miles endurance
Fri: Off, or slow run
Sat: Slow endurance run (3 to 4)
Sun: long endurance run (5 to 7)

For the Thurs run, build in sections where you run a bit faster than normal for between 1 and 2 minutes. This is controlled running - concentrate on relaxing as much as possible during this section & watch your breathing. Try to extend your long run a little bit every week. If you're doing the Inniscarra 4 this weekend, you can get your run in by doing a warm-up beforehand and a good warm-down afterwards.

28 Min+ Schedule
Mon: Off
Tues: 5M fast inc 3 x 800m
Wed: 5M med Endurance
Thurs: 7 x 400M
Fri: 5M med Endurance
Sat: 4M short endurance
Sat: Slow endurance run (4 to 5)
Sun: 7M endurance or Munster Masters X-C

24 to 28 Min
Mon: Off
Tues: 5M fast rhythm inc 3x800m
Wed: 5M med Endurance
Thurs: 5M Fast endurance
Fri: 5M med Endurance
Sat: 4M short endurance
Sat: Slow endurance run (4 to 5) or short easy run if racing tomorrow
Sun: 7M endurance or

Sub 24 Min
Mon: 6M short endurance
Tues: 5M Power run, inc 2 x 1M
Wed: 6M Endurance
Thurs: 6M inc 12 x 400
Fri: 6M med Endurance
Sat: 8M short endurance. If racing tomorrow, just do 5M easy.
Sun: 8M endurance Munster Masters X-C Sun: 7M endurance or Munster Masters X-C

NOTE: Non Eagle AC Members. You want to try out the 24-28 Min session? Just turn up at the track any Tues or Thurs night. No committment required - see if you like it. Maybe you'll join Eagle, maybe you won't like it. It'll cost you nothing. Why not try it?